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Gymograph

Cable Good Morning

Level: IntermediateCable
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Muscles worked

High load
Hamstrings · Hip extension and Lower back
Medium load
Glutes · Maximus
Low load
Core

Primary muscles

Lower backHamstringsGlutes

Secondary muscles

Core

How to do it

Attach a rope to a low pulley. Face the pulley, step back to create tension, and hold the rope ends near your upper chest. With a slight bend in your knees, push your hips back and lower your torso while keeping your spine neutral. Drive your hips forward to stand tall without leaning back.

Form cues

  • Keep the rope at upper-chest height.
  • Hinge at the hips.
  • Keep your spine neutral.
  • Stand tall without leaning back.

Safety

Talk to a professional before this exercise if you have any of the following:

Lower backHipKneeShoulderElbowWrist

This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.